• No Bake Protein Balls

    NO BAKE PROTEIN BALLS Prep Time 10 minutes Total Time 10 minutes Servings 24 Ingredients Chocolate Peanut Butter  1 1/2 cup old fashioned rolled oats 1 cup natural peanut butter 1/4 cup honey or maple syrup 2 scoops, about 50-60 grams chocolate protein powder 2 Tablespoons chocolate chips Almond Joy 1 1/2 cups old fashioned rolled oats 1 cup natural almond butter 1/4 cup honey or maple syrup 2 scoops, about 50-60 grams chocolate protein powder 1-2 Tablespoons unsweetened shredded coconut Cinnamon Raisin Cookie 1 1/2 cups old fashioned rolled oats 1 cup cashew butter 1/4 cup honey or maple syrup 2 scoops, about 50-60 grams vanilla protein powder 2…

  • Bring a Friend Day!

    REMINDER Bring a Friend Day is Thursday! All classes are FREE to try! Reminder that all classes are free today! Grab some friends and come hit a workout with us! Also a little health tip to keep in mind. Simple stuff here but always good to refresh and might learn a little something as well! THURSDAY 9.16.21 Bring a Friend DayTeams of 2A. “One Last Time”For time:100/70 Calorie Bike200 Double Unders150 Wallballs 20/14200 Double Unders100/70 Calorie BikeRX+ 30/20*25 Min Cap

  • SugarWOD

    REMINDER Bring a Friend Day is Thursday! All classes are FREE to try! Instead of me writing up a big whole long thing, it seemed easier to just make a video! This is what we will be doing starting next week. So download the app, play around with it this week and get a feel for it. We will have the workouts up for this week that you can play around with and know for sure what to do when we start on Monday. If you have any questions let us know! WEDNESDAY 9.15.21 A. Deadlift5-5-5-5-5 B. “I Don’t Know”15 Min AMRAP:400m Run20 Kettlebell Swings 53/3510 Box Jump Over 30/24RX+…

  • The Thirteen

    REMINDER Bring a Friend Day is Thursday! All classes are FREE to try! I know this happened a few weeks ago, and I wanted to do it sooner but our Morgan location was moving and we didn’t have pullup bars so I’ve been pushing it back until both gyms could do it! Like all hero workouts, it’s a nasty one and is a great way to show your appreciate with a little suffering. Dan Bailey hitting it solo in 42 minutes so it’ll be a longer one! TUESDAY 9.14.21 Teams of 2A. “The Thirteen”13 rounds for time:26 Calorie Row8 Strict Pullup21 Shoulder to OH 95/65*40 Min Cap **This workout is…

  • Miles to Madison Ep. 4

    REMINDER Bring a Friend Day is Thursday! All classes are FREE to try! Episode 4 coming at you with the Miles to Madison. Who doesn’t love the Panchik brothers? A little Monday motivation to get you starting the week off on the right foot! MONDAY 9.13.21 A. “Falling”For time:50 Front Squats 165/110*Every break stop and do 5 Burpees Over Bar before continuing**12 Min Cap B. Accessory6 sets:50′ Single Arm OH Walking Lunge50′ Sled Push (AHAP)

  • Team Saturday

    Today is September 11th, this has become a sacred day. I’m sure everyone remembers where they were and what they were doing when they heard the news. We’ll be doing a hero workout today in honor of 9/11. Try focusing on your mindset today, push hard but do it for those who are no longer with us. Give your thanks by putting forth a full effort. You’ll be happy you did. Tough video to watch, but maybe something that can help you really want to push it hard for tomorrow. SATURDAY 9.11.21 Teams of 2“Team Nukes”A. 8 Min AMRAP:1 Mile Run (200m)Max Deadlift 315/205straight into…B. 10 Min AMRAP:1 Mile Run…

  • Miles to Madison Ep. 3

    Episode 3 of these behind the scenes footage to start off your weekend. If you have the time give her a watch! FRIDAY 9.10.21 A. “Good Things”25-20-15-10-5Calorie RowToes to Bar*Ladies Cals 18/15/12/7/4**15 Min Cap B. Accessory10-9-8…3-2-1:Plate Curl 45/25Plate Tricep Extension*Partner up, 1 does work, 1 partner holds plate OH. Do curls, then switch and so on

  • Loaded Breakfast Casserole

    Loaded Breakfast Casserole Prep Time: 15 minsCook Time: 1 hr 10 minsTotal Time: 1 hr 25 mins Servings: 12 servings Ingredients 1 pound sweet potato, peeled and diced into 1/2″ cubes 1 tablespoon olive oil 1/4 teaspoon garlic powder 1/4 teaspoon paprika 1/4 teaspoon cumin salt and pepper 8 ounces bacon 1 pound breakfast sausage, mild, medium or spicy, your choice 1/2 large onion, diced 1 green bell pepper, deseeded and diced 2 cloves garlic, minced 12 large eggs 1/3 cup milk, dairy or dairy-free optional: shredded cheese and green onion for garnish Instructions Preheat your oven to 400F/200C and get a 9×13 casserole pan out. On one baking sheet…

  • Games Workout

    Hopefully you all had a wonderful and amazing Labor Day weekend! Filled with delicious food, good company and hopefully plenty of relaxing! We’re back at it, and hitting a doozy today. Basically was a CrossFit Games workout, except we’re going a bit lighter, and of course the assault bike is different than the echo bike because you can get calories a bit faster. But, I’m not sponsored by Rogue so assault bikes is what we got! A little video below of what it looked like, PAIN! Enjoy! It’s Coach Steven Huling’s birthday today! If you see him, wish him a happy one! TUESDAY 9.7.21 A. “What Was I Thinking”21-15-9:Calorie BikePower…

  • Labor Day!

    REMINDER We will be having only 1 class at 9 AM on Monday 9/6 for Labor Day. Just reminding everyone only 1 class today at 9 AM! If you’re in town, come workout with us! If not, enjoy your vacation! It’s Eric Viator’s birthday! If you see him, wish him a happy one! MONDAY 9.6.21 Teams of 2A. “Team Bert”For time:50 Burpees400m Run (200m Run)100 Pushups400m Run150 Walking Lunges400m Run200 Air Squats400m Run150 Walking Lunges400m Run100 Pushups400m Run50 BurpeesRX+ Wear a vest*50 Min Cap U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving…